Developed by an active duty SOF member and Evoke coach with over a decade of special operations experience.

Congratulations! You’ve been selected for the opportunity to attend a training course to be the elite. Now what? Time to recover, rebuild and be prepared to test and train… hard.
More than likely you will have a short 6 months to move from your current duty location to the location or base that your follow on training will be conducted. In this time you will not only have to clear and out-process your current unit, pack up and move, find a new place to live, in-process your new unit and be prepared to train but also recover, rebuild fitness and build fitness, so that you arrive in peak condition.

This training plan is designed specifically for those who have been selected for Special Forces or another Special Operations training course. The plan will facilitate your recovery from the rigors of the selection process and build back your fitness in a specific way to prepare you for the Special Forces Qualification Course (SFQC) or Special Operations Forces Training Course you are about to attend. Additionally this plan is a great option for if you have completed the SFQC and need to recover and rebuild your fitness so that you’re prepared to be an effective member of a team.

This plan not only prepares the SFQC athlete for the 3 “gate events” of the Q course but also builds a level of fitness that can sustain the athlete through the Q course and all the time in the field training. So that with small 2-6 week periods in-between training phases the athlete can use the 2 week recovery phase from this plan and the “aerobic endurance block” from the SOF Endurance and Maintenance Plan (coming soon) to maintain fitness. Use our SOF Physical Assessments Plan (coming soon) for the 8-10 weeks during SF Specialty Course where that the athlete can train consistently, it uses the recovery phase into a specific phase to prep the athlete for the PFT and 12 mile ruck at then end of SF Specialty training, then finishes with an endurance block to prepare the athlete for Robin Sage, the Q course culminating exercise.

You are going to not only have to pass multiple physical fitness assessments and be fit to perform during training but have to compete against your peers for availability to train. This training plan is designed to make you competitive.

In this plan you will complete a 2 week recovery phase, 3 week transition phase, 4 week build phase, 8 week base phase, 3 week speed intensity phase, 3 week event specific phase and 1 week taper phase leading into your goal week when you will be conducting 3 physical events in a single week.

The first event the PFT, consisting of 2 minutes max reps hand release push-ups, max time plank, 2 mile run and max reps pull ups. The second event the 5 Mile Run, conducted on rolling roads and sometimes trails. The third event the 12 Mile Ruck, conducted on a combination of rolling tank trails, roads and trails.

Each one of these events is an opportunity for you to compete for your slot to move forward in training.